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Plant Power: 7 Plant-Based Protein Sources For Your Diet

Anyone who lives vegan does not have to be afraid of a protein deficiency. Nevertheless, it is worthwhile to make your diet consciously high in protein – athletes in particular benefit from the extra protein. These seven vegan foods provide a lot of plant power.

Even without eating meat, you can ensure that your body is not lacking in anything. For vegans, however, it is essential to keep an eye on their protein intake, as other animal sources such as eggs or cheese are not available in addition to meat.

Some plant-based foods are particularly rich in protein – and therefore should not be missing from the diet of vegans. Here are seven of them.


If you’re on a plant-based diet, be sure to eat lots of lentils . They have around nine grams of protein per 100 grams. Whether in curries, salads or soups: lentils are much more versatile than you might think. How about a curry lentil soup with coconut milk, for example?

In addition to protein, lentils also contain a lot of dietary fiber. These get the digestion going and ensure a prolonged feeling of satiety.


Not everyone is a fan of kale when it comes to taste. From the point of view of nutrition experts, however, the green vegetable has a lot to offer. Not only is it low in calories, but it also contains 4.3 grams of protein per 100 grams.

There is also much more to fresh kale: it contains folic acid, iron, vitamins and calcium.

There are many ways to spice up kale. Try it in a green juice, like a veggie burger, or roast the leaves to make tasty kale chips.


Swap out complex carbohydrates for Quinoa when you need a protein boost. The grain contains an impressive 14.1 grams of protein per 100 grams. It’s also a great source of iron and fiber. 

The list of dishes you can make with Quinoa is long: you can enjoy it as a stir fry, in a salad and even in quinoa biscuits . Quinoa is, therefore, a regular part of the table for many veggies and vegans. 


The earthy fungus contains around 3.1 grams of protein per 100 grams. Another reason to eat mushrooms more often: research has shown that they make you fuller than meat.

Germany’s favorite mushroom, the champignon, offers many other health benefits: It contains potassium, vitamins B1 and B2 and vitamin D. Even those who pay attention to their shape need not worry about eating mushrooms: they consist of around 90 percent water and therefore have hardly any calories. 

Pumpkin Seeds

For every 100 grams of pumpkin seeds you eat, you’re getting 19 grams of protein. In addition to many other valuable ingredients (e.g. B and E vitamins), pumpkin seeds also provide you with a lot of magnesium, which your muscles appreciate. 

They taste great in the morning bowl of porridge, for example. They are also a delicious topping for salads or casseroles.


The fiber-rich vegetable contains 3.27 grams of protein per 100 grams. Fresh from the cob, corn is the healthiest, but it still provides enough protein from the can.

Maize in combination with beans is particularly recommended – this increases the value of the protein. The higher this biological value, the more endogenous protein formed from the dietary protein. A fiery chili sin carne is a good choice – as is a hearty salad with corn and kidney beans 


This healthy fiber, potassium, and vitamin C source are also packed with protein. 100 grams of vegetables contain about 2.8 grams.

Broccoli is also a welcome addition to almost every low-calorie diet plan. Broccoli is also highly recommended because of its anti-cancer and anti-cancer properties. 


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